Nutrition
Dr. Sameh Mohsen’s ultimate Bridal Bootcamp Program! By: Dr. Sameh Mohsen Registered dietitian and nutrition therapist
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his program is especially designed for women who want to get in shape for their wedding. It focuses on improving the appearance of the areas of the body that most women are concerned about, with a special emphasis on looking great in a wedding dress. This program will help brides-to-be build muscle, shape up, burn fat and get started on leading a healthy lifestyle. The program includes six-month, three-month, and four-week regimes, depending on how much time you have until your wedding date. Each regime includes a specific diet, fitness program, supplement advice, and other information.
Sample Diet Plan Breakfast 1 ½ cup low calorie breakfast cereal 1 cup low fat milk Morning Snack 1 cup strawberries 170g low fat yogurt Lunch 1 whole-wheat pita bread 85g tuna fish in water 1 tablespoon low calorie mayonnaise 1 apple Afternoon Snack Peanut Butter Paradise Smoothie: 227g vanilla soymilk ½ tablespoon peanut butter 1 banana 1 scoop protein powder Dinner 1 ½ cup long grain brown rice 113g grilled chicken breast 1 cup steamed broccoli 2 tablespoons low calorie Italian dressing
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| October 2012
First you will determine the amount of calories required by your body and then you can select from a 1300, 1500 or a 1900 calorie plan. The diet plans provide an intake of carbohydrates, fats, and proteins in a ratio of 50:30:20. You will divide your calorie needs into five small meals each day. Recommended Foods: Spinach, asparagus, Brussels sprouts, broccoli, cabbage, mustard greens, watercress, sweet potatoes, parsnips, pumpkin, carrots, potato, apples, berries, peach, pear, cantaloupe, pineapple, mango, meat, chicken, fish, eggs, soy milk, low fat milk, yogurt, brown rice, barley, buckwheat, corn, millet, lentils, chickpeas, low fat salad dressing and low fat mayonnaise. Exercise Recommendations: The fitness plans on this program are quite demanding and must be followed as outlined for optimal results. All dieters commence on level one, which involves an hour of military style training, four times a week. There is also the option of doing a more intense, two-hour session twice per week. This schedule should be followed for at least six weeks. Dieters can then progress to level two which incorporates functional training that uses your own body weight to build core strength and create a lean and fit body. The level two program involves one hour, three times a week. Bridal Bootcamp involves an intense regime of exercise combined with reduced calorie dieting. What makes this program unique is that it is targeted to suit the individual needs of brides-to-be with a customized program that concentrates on improving the appearance of specific trouble spots.